26 July 2014

SATURDAY 140726

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be a YogaBell session taught by Bailey Feeney and Greg Amundson. The second session will begin at approximately 11:30 AM and will also be taught by Greg Amundson. This workout may involve an EPIC Van Ride and outdoor challenge, please plan accordingly. This workout is only for members of CrossFit Amundson. Open gym will be from 12:30 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Aaron, Pete, Greg and Corey on an “Urban Mile”

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First coined by Coach Greg Glassman in early 2002, the term “Urban Mile” referred to any distance traveled by means of running through urban terrain. Thought more functional than the smooth and consistent surface of a track, the “Urban Mile” demands balance, agility, coordination, and focus. Extra credit if you are chased by a dog.

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25 July 2014

FRIDAY 140725

Complete Four Times for Total Rounds and Repetitions:

As Many Rounds As Possible (AMRAP) in 3:00 of,

Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: This workout is based on the Hero Workout “DT”. We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 135lb. and women 95lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. The workout “DT” was last performed in our gym on April 21, 2014, and again on June 24. Base your goal today for total rounds and repetitions on your performance on the timed version of this same workout. Our advanced Athletes will average three full rounds every AMRAP for a total of 12 rounds. Rest up to 3:00 between each AMRAP.

Tuesday Endurance WOD

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Are you up for a mental and physical challenge? Developed by Jason Nee and Greg Amundson during the last EWOD, and held at the famous wood stairs in Seacliff State Beach, the challenge involves a “suicide run” up and down from every landing on the staircase. It’s recommended to have a Coach or “spotter” with you to ensure you do not miss or repeat a landing. Bragging rights to anyone who can complete the challenge in 5:30 or less.

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24 July 2014

THURSDAY 140724

For Total Time,

Row 2:00 for Maximum Calories,

Immediately followed by,

30 Pull-ups
40 Burpees
50 Kettlebell Swings
200 Meter Farmers Walk (or sprint!)

Note: At the completion of the workout, subtract the total calories rowed during the 2:00 Concept 2 evolution and subtract from total time. It pays to row as fast and hard as possible! Prescribed weight on the Kettlebell Swing is up to 53lb. for men and 35lb. for women. Use the same weight on the Kettlebell Swing as the Farmers Walk. This is a surprisingly challenging workout. Following the timed evolution, complete 3 to 5 wall climbers, bringing the chest all the way to the wall.

Beach WOD Warriors!

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Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class with Bailey Feeney.

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23 July 2014

WEDNESDAY 140723

For time:
Thrusters, 30 repetitions
20 Toes to Ceiling
400 Meter Run
Thrusters, 20 repetitions
30 Toes to Ceiling
400 Meter Run
Thrusters, 10 repetitions
40 Toes to Ceiling
400 Meter Run

Note: Mens prescribed weight is 95lb. and women’s weight is 65lb. for the Thruster skill. Barbell, Dumbell and Kettlebell will all be available options. The challenging Toes to Ceiling, an amazing substitute and skill development skill for the Toes to Bar, will be instructed during each class. Bring your A Game and Warrior Spirit, this is going to be a good one! Be prepared for an EPIC Van Ride during one of the classes. In the true spirit of CrossFit and the “Unknown and Unknowable” one of our classes will be held at the beach!

5:00 PM “Service” Memorial Workout

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Wednesday Special Events at CrossFit Amundson

8:30 – 9:30 AM – Yoga and Mobility

7:15 – 8:00 PM – Krav Maga Santa Cruz Phase A

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“Blessed are the Peacemakers, for they will be called sons of God.” Matthew 5:9

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Greg Amundson teaches the Toes to Ceiling technique [video]

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22 July 2014

TUESDAY 140722

Power Clean 5,3,1,1,1 Repetitions,

Rest as needed then,

Complete Three Rounds of this Couplet:

500 Meter Row
Hang Power Clean, 15 Repetitions

Note: Work up to a new Personal Record on the Power Clean. For the couplet, each round is individually timed. Men use up to 135lb. and women 95lb., or approximately 50% of your 1 Repetition Max on the Power Clean. Rest a maximum of five minutes between rounds. Who can complete each individual round round within 2:30 with Prescribed weight?

Colin is Athlete of The Week

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Congratulations to Colin on being recognized as Athlete of The Week at CrossFit Amundson. Colin is one of the most dedicated Athletes at our gym, and  routinely completes “Three Rounds” by attending CrossFit, Yoga and Krav Maga, all in the same day. Colin has the heart, discipline and character of a true warrior. Outside the gym, Colin serves our community as a Paramedic. Thank you Colin for setting such a positive example for others to follow, and keep up the inspiring work.

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21 July 2014

MONDAY 140721

Service

For time,

Run 1200 Meters carrying a Medicine Ball (Big Loop)
50 Front Squats with the Medicine Ball
25 Hand Release Push-ups with Feet Elevated on the Medicine Ball
Run 800 Meters carrying a Medicine Ball (Floral Loop)
30 Front Squats with the Medicine Ball
15 Hand Release Push-ups with Feet Elevated on the Medicine Ball

Within thirty seconds of completing the timed evolution, complete a Maximum Set of Pull-ups.

Note: Todays workout is dedicated to Sgt. Kevin Enox, and all the brave men and women who serve our Community in the California Highway Patrol. Mens Medicine Ball weight is up to 20lb. and women’s is up to 16lb. Slam Balls will also be an option. Elevated Push-up modifications will be taught in the gym. Our Athlete of The Week will be announced on Tuesday.

Learning To Breathe Fire” Lecture Event

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Funeral Service

Our gym will be closed today from 11:30 AM to 4:00 PM in honor of the Funeral Services for California Highway Patrol Sergeant Kevin Enox.

Sgt. Kevin Enox, a 24-year veteran of the California Highway Patrol and longtime leader in its Santa Cruz area office, died Saturday after a medical problem on a bike ride near Watsonville. He was 47.

Nicknamed “Papa Bear,” coworkers described Enox, of Ben Lomond, as a mentor to many. They also called him “bulletproof” after surviving a gunshot wound in the hip from a suspect who attacked him during a Live Oak traffic stop in 1998. Enox continued his work and sometimes served on protection assignments for dignitaries who visited Santa Cruz County.

On behalf of the Coaching Team and all the Athletes at CrossFit Amundson, we wish to offer our prayers to the Ennox family, and our friends at the Santa Cruz California Highway Patrol Station.

The funeral is today at 1:00 PM at Twin Lakes Church in Aptos, California.

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20 July 2014

SUNDAY 140720

Please join us for today from 10:00 to 11:00 AM for the CrossFit Amundson Olympic LIfting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

CrossFit Champions!

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The Story of Friendship:

Before the North American Indians had met the white men in the early 1800′s, they had no written alphabet. Even with their lack of written word, their language was complex and advanced. Unlike the English and French conquerors, many of their words were more eloquent and sophisticated. For example, the word “friend” literally translated, meant, “One who carries my sorrows on his back.”

Are you being a good friend today?

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“Greater love has no one than this, that he lay down his life for his friends.” John 15:13

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19 July 2014

SATURDAY 140719

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts tomorrow. The first workout will start at 10:00 AM and will be free to the public and appropriate for all skill levels. The second session will begin at approximately 11:30 AM and will be held at Headquarters. This workout is only for members of CrossFit Amundson. Open gym will be from 12:30 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

J.C. Speaks at our gym today!

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“A man has to learn that he cannot command things, but that he can command himself; that he cannot coerce the wills of others, but that he can mold and master his own will: and things serve him who serves Truth; people seek guidance of him who is master of himself.” - James Allen

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18 July 2014

FRIDAY 140718

As Many Rounds As Possible in 1:00 of:

3 Power Cleans
6 Push-ups
9 Squats

Rest 5:00

As Many Rounds As Possible in 3:00 of:

3 Power Cleans
6 Push-ups
9 Squats

Rest 3:00

As Many Rounds As Possible in 5:00 of:

3 Power Cleans
6 Push-ups
9 Squats

Note: This is a slight modification of the famous CrossFit workout “The Chief”. Mens barbell weight is up to 135lb. and women’s is up to 95lb. Check your fitness journals for your score on this workout from January 2, 2014, and June 20, 2014. However, notice on todays session we are reversing the order of the AMRAPS. Our goal is to find a “Split Time” during our opening minute of work, and then maintain that level of power output for the remainder of the workout. Bring your A Game and Warrior Spirit, it’s gonna be a good one.

Lola gets her first Rope Climb!

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Following a storm at sea, a young boy was walking along the shore and came across a stretch of sand with thousands of starfish. His heart was saddened, as he realized the starfish would soon die. He felt hopeless due to the magnitude of starfish and did not think anything he could do would make a difference.

In the distance in front of him, the young boy saw an old man stooping over, picking up starfish, and throwing them back into the sea. Perplexed by the sight, the young boy walked up to the old man;

“What are you doing old man? You can’t possibly save all the starfish. The beach is scattered with them. You cant make a difference, so why bother?”

The young man smiled, bent down, picked up a starfish and threw it into the sea.

“It made a difference to that one.” The old man said.

 - As told by Greg Amundson during “Whiteboard Stories”

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17 July 2014

THURSDAY 140717

“Bettina”

As Many Rounds As Possible (AMRAP) in 8:00 of,

10 Kettlebell Sumo Deadlift High Pulls
60 Weighted Jumps
30 Single Handed Kettlebell Thruster
40 Burpees

Rest as needed then,

As Many Rounds As Possible in 4:00 of,

10 Kettlebell Sumo Deadlift High Pulls
60 Weighted Jumps
30 Single Handed Kettlebell Thruster
40 Burpees

Note: Kettlebell weight is up to 35lb. for men and 25lb. for women. You must use the same weight Kettlebell on the Sumo Deadlift as the Thruster. Advanced Athletes may do 30 Double Unders instead of the 60 Weighted Jumps. On the Thruster, alternate hands as necessary, or complete all 30 repetitions with one hand.

Bettina at her first CrossFit Competition

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Many of our Athletes at CrossFit Amundson will remember the day Bettina Doninsek came to visit. Bettina is a blind Athlete who masterfully completed consecutive box jumps to the astonishment of our gym. She is a living testimony to the Biblical truth that, “Believing is Seeing.”

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“Hi Coach! I wanted to let you know that last weekend I participated in my first CrossFit Competition and placed 27 out of 54.  I participated in three different events. I remember when I first started doing CrossFit that Greg Glassman said it was for everyone, and I am trying to prove him right.  I have not found one thing I can’t do.  I would love to get a chance to meet him someday just to let him know he was right and I am living proof of that.  Anyway, I just wanted to let you know how things are going.  I hope you have a wonderful day!” – Bettina

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Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class at our Krav Maga studio.

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